Power Nap Yoga Nidra Inspired By Yana Shala

This yoga nidra practice is great for anyone needing a quick power nap. It will leave you feeling refreshed and energized for the rest of the day. This 20-minute practice is the perfect length for a post-lunch break.

Transcript

Welcome to this Yoga Nidra practice by Grace Yoga.

Lie down and prepare yourself for Yoga Nidra.

Prepare yourself so that you can be completely comfortable during this practice and so that you can be still.

So take your time here.

Settle in.

Make any adjustments that you need so that you can be comfortable in this space.

Tuck your shoulder blades back under the body,

Opening the heart.

Let your heels be just about shoulder width apart and let your toes rest gently to the sides.

Your arms can be out to your sides with palms up or there are a variety of postures you can take during this practice.

If lying on your back is not comfortable,

Try placing a bolster under your knees.

You can also lie on your side or you can even sit up during this practice.

Your comfort is the most important thing here.

Make any adjustment that you need and you can cover yourself with a blanket so that you can stay warm.

You can cover your eyes with an eye pillow or even the sleeve of your jacket.

Let your body begin to feel heavy,

Your heels and calves,

Backs of the knees and the thighs,

Your hips and your entire back,

The back of the neck,

All feeling heavy.

Let yourself feel as if you are in a cocoon of healing.

You are completely welcome here.

This space is your own.

This is where you belong right now.

Take in a deep breath.

Feel the breath enter the nostrils all the way deep into the abdomen.

As you exhale,

Notice the warmth of the breath.

Take in a deep inhale and then sigh your breath out,

Allowing sensations of relaxation to settle in.

Let this space be yours now.

Focus on your heart center and begin to seek out your sun kalpa,

Your intention.

Your sun kalpa is a short positive statement said in the present tense.

It embodies your deepest,

Your most heartfelt desire.

I will give you a few examples of a sun kalpa.

And if these work well with you,

Just keep them and hold them within your heart.

I will also give you some time so that you can seek out a sun kalpa that really fits with you and meets you where you are right now.

I love myself very much.

I am radiant.

I am a miraculous being.

I am more than enough.

You can use any of these examples of a sun kalpa.

Or let's take a few moments here and you can find your own sun kalpa,

One that is a perfect fit for you.

Take this time to find your sun kalpa.

If you have your sun kalpa,

Just hold it within your heart and take your awareness to your breath.

Take your awareness to your heart center and allow the feeling of gratitude to float to existence.

Sense the feeling of gratitude.

With that emotion in your mind,

Say your sun kalpa three times.

Let your sun kalpa fade away for now.

Let us move on to a rotation of consciousness.

It may feel as if I'm going fast,

But don't worry.

This practice is designed this way and you are doing this practice just right.

Let's begin.

Take your awareness to your right hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Arm pit,

Right side ribs,

Right side waist,

Right hip,

Right thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Take your awareness to your left hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Arm pit,

Left side ribs,

Left side waist,

Hip,

Thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Left ankle,

Right ankle,

Left knee,

Right knee,

Left hip,

Right hip,

Low back,

Middle back,

Upper back,

Back of the neck,

Back of the head,

The scalp,

Forehead,

Left eyebrow,

Right eyebrow,

Left eye,

Right eye,

The nose,

Left cheek,

Right cheek,

The mouth,

The chin,

The entire jaw,

The throat,

Left collarbone,

Right collarbone,

Left shoulder,

Right shoulder,

Right elbow,

Right elbow,

Left wrist,

Right wrist,

Heart center,

The navel,

Left leg,

Right leg,

The left side of the body,

Right side of the body,

Left side of the body,

Right side of the body,

The whole body,

Whole body,

Whole body.

Become aware of your breath,

Your natural breath.

Notice if it is shallow or deep.

Begin to count every exhale from 12 down.

If you get lost or lose track,

It's completely fine.

Start again at 12.

Draw up a sense of heaviness.

Your entire body is heavy.

Now draw up a sense of lightness.

Your entire body is light.

Returning to heaviness and returning to lightness.

Take your awareness to the screen of your mind.

I will say a series of words and just visualize those words as images in this screen.

A blueberry.

Blueberry.

A scarf.

A scarf.

A lamp.

A lamp.

Candle flame.

A candle flame.

A hummingbird.

Hummingbird.

A waterfall.

A waterfall.

A windmill.

A windmill.

A jellyfish.

Jellyfish.

A yellow daisy.

A yellow daisy.

An orange peel.

An orange peel.

A field of wheat.

A field of wheat.

A full moon.

A full moon.

A willow tree.

A willow tree.

A white puffy cloud.

A pomegranate.

Pomegranate.

Release the visualizations from the screen of your mind.

Allow your sun kalpa to return.

Say your sun kalpa in your mind once again with gratitude three times.

Take your awareness to your hearing and listen for the furthest sound that you can hear.

Then listen for sounds within the room and the closest sound to you,

Perhaps the sound of your own breath.

Begin to feel your own pulse,

Your heartbeat.

Notice where in your body you are feeling your pulse,

Perhaps in your fingertips,

Your solar plexus,

Heart center.

Become aware of your arms.

Gently and gently bring gentle movements into your wrists,

Your fingers.

And take in a deep inhale.

And as you exhale,

Become aware of your legs.

Begin to take gentle stretches,

Perhaps rotating your ankles,

Pointing and flexing your feet.

And maybe curling and stretching out your toes.

And begin to bring gentle stretches to the entire body,

Taking your time here.

And when you're ready,

Rolling over to your favorite side.

Let the earth hold you while you lay here on your side just a bit longer.

And as you press yourself up,

Know that this support is always there for you.

When you're ready,

Press yourself into seated,

Keeping your eyes closed.

And seated,

Let your palms float to cover your eyes.

Take in a deep breath.

And as you exhale,

Begin to flutter your eyes gently open.

And slowly draw your hands away from your face,

Letting your hands float down to your lap or gently placed on your knees.

Bringing hands to heart center.

The divine light and the divine grace that is in me loves and recognizes the divine light and the divine grace that is absolutely in you.

The practice of Yoga Nidra is complete.

Namaste.

Reviews

Another beautifully simple yoga nidra that I am adding to my favorites. I love the heavy and light opposites.

Wonderful way to start my day. Thank you. I love your yoga nidra practices. ❤️

Wonderful experience. I feel better. I know I have a choice. Right now I am peaceful and free. That’s enough at this moment. Thank you Namaste.

Very calming Yoga nidra, was really struggling to stay awake the whole time. The calming voice was really good for me. I will definitely do this yoga nidra more often.

That was one of the best sessions I've ever had! Namaste 🙏

I love this practice! It brings me into a state of deep relaxation and total peace of mind body.

One of the best out there. Really helped me calm my nervous system and get a boost of energy for the rest of my day. Thank u.

Fantastic! I hav a new goal to do a daily power nap, and this will be a beautiful process to repeat again and again. Thank you & Namaste 🙏

Loved the simple and unique imagery and silent spaces in this yoga nidra. I am so relaxed--thank you!

Divine voice and relaxing message which brought a rest to continue my day. Thank you 😊

Very relaxing with a very beautiful ending. thank you

Beautiful, restorative practice on every level. Thank you, and Namaste 🙏

This is one of my favorites. The rotation of consciousness is so relaxing; I usually fall asleep during it. The visualizations are very helpful when I'm awake for them. Thank you 💖

If perfection was a meditation, must try
Very touching

Grounding, relaxing, high quality audio and enunciation, soothing.
This was the first time I came across visualization of one object into another in yoga nidra, and while I don’t have pictures in my mind, I got in tune with the energy of the item and moved just fine from one to the next.
Thank you!!

This was just right - afterward I felt refreshed. Did think it would be possible in such short time.

Beautiful voice! So calm and soothing. This teacher pays this practice perfectly for me. Some of the guided meditations move too quickly for me. This one was just right. Thank you so very much!g

This was a perfect grounding session. Thank you 🙏

Thank you for this drift into light and rejuvenating sleep. Namaste

Very relaxing, soothing and energizing. Thank you!